There are many ways to lose weight, such as running, swimming, aerobics, playing ball, etc. Different sports can play a fat-reducing effect to varying degrees, and for lazy people, they will not try because lazy. ....
Is it running? "Do not run, because lazy!" Is it swimming? "Do not swim because of laziness?" "Do not fight because of laziness?" "Oh, don't lie to me, can you lose weight by walking?"
Yes, do not doubt, walking can also lose weight, this is simply the gospel of late patients with lazy cancer, as long as every day, you can lose 15 pounds or more in just a few months, while the muscle can also get a certain Exercise, but want to lose weight by walking, then you have to prepare a small notebook, move a good bench, listen to it!
1, posture should be accurate
Walk in a high-profile, long-shoulder style, keep your shoulders back, and press down easily (don't hunch or shrug), tighten your lower abdomen, look straight ahead, and your chin closes naturally; in the correct walking posture, the back and glutes muscles get The maximum movement, go faster, and burn more calories.
2, swing arm
A large part of the walking speed comes from the arm. When walking, the elbow bends 90 degrees, the arm swings back and forth, the shoulders remain relaxed and naturally rotates slightly. It is the thoracic cavity that expands and maintains the best posture to maximize the effectiveness of walking to lose weight.
3, tight gluteal muscles
In order to train the hip muscles, when walking to raise the hind legs, tighten the buttocks, imagine the middle of the hip with a piece of paper, you can fully exercise the hip muscles.
4, full foot landing
The whole foot landing makes the walking more powerful, burning more calories, but also allows the calf, rear thigh muscles, gluteal muscles to join the exercise, allowing you to have more slender legs muscle lines, and more beautiful tight hips.
5, speed up the walking speed
Ordinary people walk at a speed of about 4 kilometers per hour. If you want to achieve weight-loss goals, you need to increase the number of steps to about 5-6 kilometers per hour. At the same time, the more steps you take, the more calories you burn.
6, do not take the unusual road
Walking on uneven roads, such as gravel roads, mountain roads, rock roads, etc., can burn more fat than walking on flat terrain, and can also tighten the leg muscles.
7, walk with weight
Walking with weight will make the fat-reducing effect even higher. You can carry a backpack and add weight to your body, but you must not exceed 20% of your body weight, otherwise you will hurt your lower back.
8, go 40 minutes every day
Walks are divided into walks and brisk walks. Brisk walking has good exercise effects on the heart and brain blood vessels and the respiratory system. It also has the least damage to the body. To ensure the effect of exercise, walk 40 minutes to 60 minutes a day, and gradually increase the length of time.
9, better to walk and run
Compared with continuous aerobic exercise, the intermittent training method has higher exercise intensity and can reduce the soreness and fatigue after exercise. Combining walking and running to adhere to it, slowly you will see that you lose fat. Effect.
Recommend two kinds of running + walking exercise methods for everyone: The first is to run for 15 seconds, then walk for 45 seconds, so that alternate movement for 20 minutes, the second is to run for 60 seconds, and then go 3 minutes, so alternate 30 minute.
Dear people must remember to stretch after exercise, oh, calf abdomen massage, go away!
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